What is a healthy protein portion?
According to labelling regulations, a product can only be referred to as “high-protein” if 20 per cent of the energy value of the food is provided by protein.
When it comes to making sure you’re eating enough, the dietitian Priya Tew says that extra-added-protein products are a marketing ploy: “You don’t need to be spending your money on these things,” she says.
Most adults need around 0.75g of protein per kilo of body weight per day, which equates to 45g on average for women and 56g for men, according to average weights in 2021.
That’s about two portions of meat, fish, nuts or tofu per day.
As a guide, a protein portion should fit into the palm of your hand.
While protein requirements change depending on our life stage and how active we are, most people are eating enough protein, says Bridget Benelam, a nutrition scientist at the British Nutrition Foundation.
“From our point of view, most people’s average intake of protein is above what’s required,” says Benelam.
For reference, one chicken breast contains 31g of protein, there is 7.6g of protein in a 30g serving of cheddar, and 8g of protein in a 244g cup of milk. Research has shown that with adequate protein intake there is no difference in the ability to build muscle between those who eat a plant-based diet versus an omnivorous diet.
General recommendations are to consume between 15 and 30g of protein at each meal. Studies show higher intakes – those more than 40g – in one sitting are no more beneficial than the recommended 15-30g at one time.
“If you eat too much in one go, the body can’t actually use it,” explains Tew. “It can’t magically turn that excess into muscle. It will convert it into glucose and either use it or store it as fat.”
That said, if you don’t meet your protein requirements your health could suffer – and we need more at different life stages.
What to eat depending on your lifestyle
If you’re a busy mum
There are certain circumstances where people might need more protein. Women who are pregnant require an additional 6g while they are expecting.
If they then breastfeed, they need an extra 11g a day of protein for the first six months, explains Tew: “After six months this goes down to 8g a day.”
Because the body can’t store excess protein, it’s best to spread intake throughout the day.
“Around 20g of protein per meal is about right,” says Tew. An egg is about 6g, so a meal of three scrambled eggs with some vegetables will meet your protein requirement for a meal. “If you eat a balanced meal with an average-sized portion of meat, fish, tofu or beans, you’ll meet your protein requirement.”
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